RUN CLUB: MEET AT CROSSFIT NOLA ( not at the track)  630PM
 (any questions, please call Mollie, 504-701-3566) Please sign up on mindbody.

Warm Up: A=advanced, B=Beginner
2 lengths Bear Crawl
1 length Lunging Pass Thrus

20 Kettlebell Swings
40A/20B Double Unders
15 Kettlebell Swings
30A/15B Double unders
10 Kettlebell Swings
20A/10B Double unders
Beginners may do combo of Du's and Singles

 Weighted Strict Pullups (as heavy as possible)
Warm up with a set of 5-10 strict pullups

WOD: Use a single Kettlebell (1.5/1 pood)

50 Double Unders (150 singles)
5 Turkish Get-ups
10 Goblet Squats
20 One arm Snatch
30 Push Press
40 Hand to Hand Swings (Russian)
50 Double Unders (150 singles)

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